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Sesame vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Spelt

  • The amount of Copper, Iron, Calcium, Magnesium, Vitamin B6, Selenium, Zinc, Vitamin B1, and Phosphorus in Sesame is higher than in Spelt.
  • Sesame covers your daily need of Copper 397% more than Spelt.
  • Sesame contains 36 times more Calcium than Spelt. While Sesame contains 975mg of Calcium, Spelt contains only 27mg.
  • The amount of Saturated Fat in Spelt is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Spelt, uncooked.

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Sesame vs Spelt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Spelt
Contains more Iron +227.7%
Contains more Calcium +3511.1%
Contains more Potassium +20.6%
Contains more Magnesium +158.1%
Contains more Copper +698.8%
Contains more Zinc +136.3%
Contains more Phosphorus +56.9%
Contains less Sodium -27.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +227.7%
Contains more Calcium +3511.1%
Contains more Potassium +20.6%
Contains more Magnesium +158.1%
Contains more Copper +698.8%
Contains more Zinc +136.3%
Contains more Phosphorus +56.9%
Contains less Sodium -27.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
5
Spelt
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
35
Spelt
Mineral Summary Score
372
Sesame
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
87%
Spelt
Carbohydrates
23%
Sesame
70%
Spelt
Fats
229%
Sesame
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.551g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.52g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sesame Spelt Opinion
Calories 573 338 Sesame
Protein 17.73 14.57 Sesame
Fats 49.67 2.43 Sesame
Vitamin C 0 0
Carbs 23.45 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Sesame
Iron 14.55 4.44 Sesame
Calcium 975 27 Sesame
Potassium 468 388 Sesame
Magnesium 351 136 Sesame
Sugar 0.3 6.82 Sesame
Fiber 11.8 10.7 Sesame
Copper 4.082 0.511 Sesame
Zinc 7.75 3.28 Sesame
Starch 53.92 Spelt
Phosphorus 629 401 Sesame
Sodium 11 8 Spelt
Vitamin A 9 10 Spelt
Vitamin E 0.25 0.79 Spelt
Vitamin D 0 Sesame
Vitamin B1 0.791 0.364 Sesame
Vitamin B2 0.247 0.113 Sesame
Vitamin B3 4.515 6.843 Spelt
Vitamin B5 0.05 1.068 Spelt
Vitamin B6 0.79 0.23 Sesame
Vitamin B12 0 0
Vitamin K 0 3.6 Spelt
Folate 97 45 Sesame
Trans Fat
Saturated Fat 6.957 0.406 Spelt
Monounsaturated Fat 18.759 0.445 Sesame
Polyunsaturated fat 21.773 1.258 Sesame
Tryptophan 0.388 0.132 Sesame
Threonine 0.736 0.443 Sesame
Isoleucine 0.763 0.552 Sesame
Leucine 1.358 1.07 Sesame
Lysine 0.569 0.409 Sesame
Methionine 0.586 0.258 Sesame
Phenylalanine 0.94 0.737 Sesame
Valine 0.99 0.681 Sesame
Histidine 0.522 0.36 Sesame
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.